AF WEEK 1, Day 2

Finisher:
10-1 for the pump!

KB Biceps Curl
KB French Press

Target: big arms, big dreams!

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN PULL to HIP + CLEAN from KNEE + PUSH PRESS + SPLIT JERK with PAUSE in CATCH split jerk both side 1+1, pause 2-3 sec
2+2+2+2@barbell, 3-4× 3+2+3+2@72-78%, jerk-%, rest btw sets 1,5-2min

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FRONT SQUAT
3×5@85%, fs-%, rest btw sets 2-3min *2@up to 80%

BACK SQUAT *continue with a back squat after the front squat, put the working set load directly
2×6-8@85%, bs-%, rest btw sets 2-3min

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video: CLEAN PULL to HIP

video: CLEAN from KNEE 0:20

video: PUSH PRESS

video: SPLIT JERK with PAUSE in CATCH

Handstand holds

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5/side Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps

– Rest as needed b/t exercises and rounds –

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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PAUSE BACK SQUAT *3-5sec pause in the bottom
3@barbell, 3@40%, bs-%, rest btw sets 2min

BACK SQUAT
5@50%, 3@60%, 2@70%, 1@80% - 100+% - find your 1RM of the day! rest btw sets 2-3min - varmistajat sivuilla

*takakyykyn jälkeen jatka ohjelmaa niin pitkälle kuin ennätät

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SNATCH
1-2×3@barbell, 1@50% - 60% - 70% - 60% - 70%, sn-%, rest btw sets 2min

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CLEAN + SPLIT JERK *split jerk other side next sets
1-2×2× 1+1@barbell, 1+1@50% - 60% - 70% - 60% - 70%, jerk-%, rest btw sets 2min

ATPF WEEK 34 Day 3

BODYBUILDING E150sec for 4 rounds (30min total)

1) 10-12 Seal Row and 10-12 Ring Row
2) 10-12 DB Bench Press + 10-12 Push-Up
3) 10-12 Goblet Cyclist Squat and 10-12 Reverse Lunge

These are supersets. Goal is to get a solid pump! Choose loadings and movement models you can finish 10+ reps on the second movement.

Hang power snatch 5x3
Squat snatch+2ohs 6sets
DB row 4x10

ATPF WEEK 34 Day 2

GYMNASTIC CONDITIONING/STRENGTH (3/3)
Max set HSPU Rest as needed and then E2MOM x5: 70-75% of max reps with unbroken sets. If not able to get unbroken, continue by breaking the sets and resting as little as possible.

Target: 5+ reps with max set.
Choose a movement model that fits your fitness level .
Wall Facing HSPU→ Strict HSPU→ Kipping HSPU→ Pike-Push-Up→ Push-Up

Ring Dips
Prog 7/8
5 x 5

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Build upper body pushing strength
Maintain consistent quality across all sets
RPE 7–8, Challenging but controlled
Coach tip:
Keep shoulders active and stable
Scale before technique breaks

WARM UP 10min and OLY TEHNIQUE DRILL before snatch AND clean & jerk

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SNATCH PULL to HIP + SNATCH
1-2×2× 1+2@barbell, 1×3× 1+2@55%, 1×2× 1+2@65%, 1+2@75%,
1×2× 1+2@65%, 1+2@75%, sn-%, rest btw sets 2min

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CLEAN PULL to HIP + CLEAN + SPLIT JERK *split jerk the other side each time
1-2×2× 1+1+1@barbell, 1×3× 1+1+1@55%, 1×2× 1+1+1@65%, 1+1+1@75%,
1×2× 1+1+1@65%, 1+1+1@75%, jerk-%, rest btw sets 2min

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PAUSE FRONT SQUAT *3-5sec pause in the bottom
3@barbell, 3@50%, fs-%, rest btw sets 2min

FRONT SQUAT + REVERSE to FORWARD LUNGE
3+5 reps/leg@60%, 3× 3+5 reps/leg@70%, fs-%, rest btw sets 2-3min

*reverse to forward lunge with barbell, front rack - elbows up
*moderate weight, RPE7-8, 2-3 reps left
*tee x-toistot etukyykkyjä, ota toinen tanko ja tee x-toistot askelkyykky taakse ja eteen heti etukyykyn perään
*aloita heikommalla takajalalla, yksi puoli kerrallaan

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video: snatch pull to hip

video: clean pull to hip

video: reverse to forward lunge

AF WEEK 48, Day 1

ACCESSORY
2-3 rounds, go by feel and rest as needed between:

1) 30-45sec D-Ball Hold
2) 10m + 10m Single Arm KB Overhead Walk (challenging load)
3) 10-20 GHD Sit-Up

RPE 4